Monday July 17, 2023

Warmup

1:30 Bike/Row

10 Cossack Squats

10 Speed Skaters

10/side RDL

10/side Bent Over Row

5 Sit-ups w/ OH extension (10-15# plate)

10 Plate Hops

Mobility

Banded Shoulder Distraction :30/side

Calf Stretch :30/side

Skill/Strength

Deadlift 4x4

After each set, perform:

5 box/plate jumps (highest possible)

WOD Primer

2 Rounds:

15 Single or Double Unders

5 Sit-up

3 Negative Pull-ups

WOD

3 rounds:

15 pullups

21 situps

50 double unders

Rest 3 minutes

3 rounds:

9 pullups

15 situps

25 double unders

F:  ring rows; single unders

P1:  as written

P2:  30/15 DU

C:  chest to bar pullups (part 1), bar muscle ups (part 2); GHD situps OR ski cals OR heavy slam balls instead of situps; unbroken DU

Modify the Comp version by reducing the number of bar MU.